Sticking to Your Exercise Program

Did you know sport psychologists have actually conducted research on why people begin exercising and why they do or do not stick to it? After 6 months, 50% of people who begin exercising, have quit!

We know that people begin exercising because they want to:

  • control their weight
  • reduce their risk of cardiovascular disease
  • reduce levels of anxiety and depression
  • enhance self esteem
  • socializing
  • because they enjoy it

The problem is people love to make excuses like:

  • lacking in motivation
  • perceived lack of time (number one documented excuse by the way)
  • no social support
  • lack of finance
  • feeling tired and lacking energy

Here’s why people struggle to adhere to their exercise program:

  • Sometimes trainers ignore a clients psychological readiness and focus on prescriptions solely based on fitness data without taking into account their mental state
  • trainers create an overly restrictive program
  • boring exercise prescriptions based on principles of intensity, duration, and frequency can be too much for beginners
  • traditional exercise prescription does not promote self-responsibility or empower long-term behavior

So what can we do as trainers or fitness goers to make sure we become part of the 50% who sticks to it?

  • Understand that life happens, plan for vacations, sudden deaths, last minute interferences–but do not let them derail you and defeat you
  • develop healthy coping strategies for dealing with stressful situation–i.e. do not eat your feelings
  • replace the work “should” with “want”  Should puts pressure and expectations on you.  How much better does I want to lose 10 pounds sound compared to I should lose 10 pounds?
  • Positive self-talk and avoiding negative self-talk is key!
  • identify situations that put you at risk for unhealthy behavior (possible bars, fast food restaurants, tail gates) and find a healthier solution (organic restaurants, farmers markets, going kayaking)
  • Do NOT view temporary lapses as catastrophic (for example “i already had a piece of cake and ruined my diet.  Might as well eat the whole cake and start over on Monday.”

Learn more about the best online fitness program which includes comprehensive programs focused on shifting towards healthier eating habits, staying fit, and building a better booty. You’ll also find a variety of fitness apparel to help get you that extra motivation to take your goals to another level. Contact me today to learn more about the best fitness programs available to get your body in gear.

A Major Problem with the Fitness Industry

Let’s talk about looks in the fitness industry. Are they important, of course! You should look like you practice what you preach. Does this mean you have to have 3% body fat…uhm no! If you are a woman and your body fat drops below 10% you are stepping into VERY dangerous waters. Does this mean you HAVE to have a six pack, I sure as hell do not and I know I look like I workout and know more about fitness than 99% of the people who do have six packs because well six packs are greatly affected by your genetics, my genetics favor a flat stomach, NOT sculpted abs 365 days a year.⠀

Looks can be deceiving. Someone can look the part but not act the part or study the part. When looking for a potential coach, someone you ultimately are trusting the ONE body you have been given you need to take looks as one piece to the puzzle and look at the lifestyle they live. Is their diet 90% fast food? Do they get waisted every other day? Do they know the names of the muscle they flex (trust me i’ve heard some crazy shit…like thats not your whole quad dude, that “tear drop” is part of your quads but really is the vastus medialis). Where do they get their knowledge from? From the bros? or from the scientists who research exercise physiology to make OUR lives as fitness professionals easier? The guys who find out the information that goes in textbooks or the guys that just believe whatever a label promotes?⠀

Be careful who you trust with your body! You only get one, so don’t screw it up!⠀
Learn more about the best online fitness program which includes comprehensive programs focused on shifting towards healthier eating habits, staying fit, and building a better booty. You’ll also find a variety of fitness apparel to help get you that extra motivation to take your goals to another level. Contact me today to learn more about the best fitness programs available to get your body in gear.

New Month, New Collection

So pumped to be bringing in the last month of 2017 with a NEW LetlerFit collection just in time for the holidays and your new years fitness goals!!

What better way to stay motivated going into 2018 than with these beauties?!

LetlerFit Watermelon Shorts:  If you didn’t know, we are based out of Miami so these shorts were inspired by our summer weather 365 days a year

LetlerFit Pineapple Shorts: Be a pineapple.  Stand tall, wear a crown, and be sweet on the inside

LetlerFit Pastel Palm Shorts:  Beachy vibes with a fun, feminine, pastel vibe

These new shorts are VERY Limited Edition!  Once they sell out, that is it for that style.  Believe me when I tell you we get way too many emails about people waiting too long and regretting they didnt up their gym wardrobe game on time…LOL!

Tell us what you think!

Shop Shorts

Learn more about the best online fitness program which includes comprehensive programs focused on shifting towards healthier eating habits, staying fit, and building a better booty. You’ll also find a variety of fitness apparel to help get you that extra motivation to take your goals to another level. Contact me today to learn more about the best fitness programs available to get your body in gear.

B-Louder

Had to keep shut for 2 months, but I am so excited to share with everyone my cover and spread in B-Louder International Digital Magazine!!

You can find me on page 43, 47-51

Click here to read!

Let me know what you think!!

Learn more about the best online fitness program which includes comprehensive programs focused on shifting towards healthier eating habits, staying fit, and building a better booty. You’ll also find a variety of fitness apparel to help get you that extra motivation to take your goals to another level. Contact me today to learn more about the best fitness programs available to get your body in gear.

What the Trainer you Hired should have done on your first Session

Congratulations in taking the first step towards investing in your fitness and hiring a personal trainer, whether it be online or in person!

It is very important that you stay mindful about the fact that not all personal trainers are equal.  Some are better and more knowledgable than others!  Every personal trainer you hire should always communicate with you that before you even begin training they need to determine what you and your body are capable of doing.  The reason I emphasized the two is because sometimes your body says you are capable of more or less than what you think.  By the way I am not talking about the dumb 1 mile run or how many push ups, sit ups,  or air squats you can do in a minute.  If they don’t cater the exercise to YOUR body and not just your goals, is it really personal training? After all, that’s what your investing a little bit more for.

When you train with me, online or in person.  Before I even begin to formulate a workout program I do the following:

  • Medical Questionnaire: To determine if I need to prescribe specific exercise for a specific condition or to determine if you need medical clearance in order to even begin exercise.  Some people aren’t aware they need it.
  • Behavioral Questionnaire:  So that I can see how your lifestyle may influence your potential fitness level
  • Flexibility Assessment: What kind of muscular or skeletal imbalances does your body have that I may need to fix in order to allow you to effectively perform an exercise?
  • Strength:  What weight can I start you at?  Starting lower is better than starting higher, but the last thing you want is to start with more than what you think you can handle and you get hurt.
  • Endurance:  Where’s you cardio at? How can I improve it?

Even if you do not train with me EVERYONE should take my needs analysis.  I send back a report of the following

  • All of my findings
  • exercises to help fix your imbalances (yes, we ALL have them)
  • Stretches you should be focusing on at the end of your workouts

Take My Needs Analysis

Learn more about the best online fitness program which includes comprehensive programs focused on shifting towards healthier eating habits, staying fit, and building a better booty. You’ll also find a variety of fitness apparel to help get you that extra motivation to take your goals to another level. Contact me today to learn more about the best fitness programs available to get your body in gear.

Get LetlerFit the Personalized Way

With the launch of the NEW LetlerFit.com I now officially publicly advertise my customized online training.

If you read yesterday’s blog post you know that I touched on the major differences between my e-book guides and personal training.

If you can check off any of the following I definitely recommend my online personal training:

  • Have any mobility limitations from past or current injuries
  • Have any diagnosed medical condition
  • Have specific goals
  • Want a training program that is 100% customized for your body and fitness level (everyone is different!)
  • want guidance and accountability

All of my clients begin with my online Needs Analysis (i’ll be touching up on this tomorrow).  What may differ between one client and the next are the different packages available:

  • Just the program:  This is for someone who has a good idea about how to perform the exercises and wants a program to cater to them and any specific goals or needs, but also does not want the coaching or accountability
  • Weekly Check Ins:  Your program will come with a 60 minute weekly check in to go over any questions, video critiques of you performing your exercises, etc.
  • Unlimited Coaching:  This is for the person that wants full access to me during the month of training to ask questions, record and send videos to, while still getting a personalized program

Are you ready to get LetlerFit? Fill out my Questionnaire and I will get back to you ASAP

Learn more about the best online fitness program which includes comprehensive programs focused on shifting towards healthier eating habits, staying fit, and building a better booty. You’ll also find a variety of fitness apparel to help get you that extra motivation to take your goals to another level. Contact me today to learn more about the best fitness programs available to get your body in gear.

Personalized Exercise or Cookie Cutter Exercise: What’s the Difference?

On social media every “fitness guru” has a set of guides or e-books.  Aside from the fact that those “gurus” just slap exercises together and put it into an e-book and sell it to you, this blog post will be focused on the differences between these guides and a REAL and LEGITIMATE customized program.

A general fitness guide (I have my own set as well) are all cookie cutter programs.  Meaning every single person does the same set of exercises.  THAT IS OKAY.  Every single person who buy my e-books gets the same e-book, only as someone with extensive knowledge of exercise physiology I took into account not only exercise order, purpose of each exercise, and strategy behind the entire program, but also my average demographic and what their typical imbalances are.

What are skeletal and muscular imbalances?  We all have them.  They can be created by poorly programmed exercise program, by our work schedules, and how we go about our lives.  Whether we realize it or not imbalances can affect our abilities to effectively and efficiently perform an exercise.  Does this mean generalized cookie cutter plans are bad for you?

Not necessarily!  Assuming they are put together CORRECTLY and by someone who is a real exercise professional (way too many scam artists out there).  You can have killer results with them! On the flip side, they are less of an investment.

Personalized programs as opposed to generalized are recommended for everyone, but ESPECIALLY for people who

  • Have chronic pains
  • Have diagnosed medical conditions
  • Rehabbing from an injury
  • Pregnant or in the Post Partum
  • Who has no idea how to perform an exercise correctly
  • Need Guidance
  • Need Accountability
  • With very specific goals

Generalized programs are best for people who

  • Know how to perform the exercises correctly
  • Are 100% healthy in the sense that they have no medical conditions or injuries
  • Want a structured program to follow

For my general fitness programs click here

For my Personalized Fitness click here

Not sure which one would best suit you!  Hit me up in the comments or shoot me an email at LetlerFit@gmail.com

Learn more about the best online fitness program which includes comprehensive programs focused on shifting towards healthier eating habits, staying fit, and building a better booty. You’ll also find a variety of fitness apparel to help get you that extra motivation to take your goals to another level. Contact me today to learn more about the best fitness programs available to get your body in gear.